Wednesday, January 13, 2016

We are holding a members-only weightlifting meet this Friday at 6pm at the Venice gym, come out and give the sport of weightlifting a try!

Prehab

Mash Chest with KB
20 band pull aparts
20 external shoulder rotations

Warmup

Groups of 3

Teammate 1: Run 200 (pacekeeper)
Teammate 2: Alternating single leg RDL
Teammate 3: Pushups with Alternating shoulder taps

When Runner is back, rotate stations. Complete 2 rounds

Strength

A. 4×4 Bench Press, across
B. 4X8 Strict Pull-Ups (use weights as necessary)

Conditioning

3 Rounds of for max reps of:
1 min of Deadlifts
1 min of DB Hang Squat Clean Thrusters
1 min of Row for Calories
1 min of push Press
1 min of Rest

Notes: If you know your one rep max for the Bench Press shoot for 80% across all four sets. Share equipment and start on different movements is ok. (Deadlifts and Push Press: Rx 95/65, Rx+ 135/95, DB HSC Rx 40/25, RX+50/35)

Cool Down

Seated Straddle Stretch 2min
Stretch wrists and ankles
Stretch Chest